Select the "Table of Contents" tab above for the complete list of recipes. Alternately, select a "Category" tab below, or use the "Index" in the left column to search by ingredient. *WP* in the title indicates the recipe is from our Weight Management Plan. Main Dishes average 300-350 calories & Desserts average 100-150 calories.

Friday, August 17, 2012

King Ranch Chicken

King Ranch Chicken is usually made with creamy canned soups and several cups of cheese. This is a recipe I found in the "Eating Well" magazine, that I modified to reduce the amount of fat and sodium. This version still brings all the spicy Tex-Mex flavor goodness we crave. Try experimenting with add additional fresh chopped vegetables like, spinach, squash, corn stripped from the cob, celery, and mushrooms. Don't be surprised if you have everyone coming back for seconds.

Ingredients:
1 ½ cups reduced-sodium chicken broth
1 cup 2% or non-fat milk
½ cup all-purpose flour
½ cup non-fat plain yogurt or light cream cheese
1 14 ounce can of diced tomatoes
1 4 ounce can of diced green chilies, drained
(You could substitute the diced tomatoes and chilies above for Ro~tel diced tomatoes and chilies, but you'll need 1½ cans, since Ro~tel only comes in a 10 ounce size)
¼ cup chopped fresh cilantro, or parsley
1 ½ teaspoon chili powder, or more, according to taste
1 teaspoon dried oregano
½ teaspoon ground cumin
1/8 teaspoon salt
Freshly ground pepper, to taste
1 ½  teaspoons canola oil
1 large onion, chopped
1 red or green bell pepper, diced
2 cloves garlic, minced
2 skinless chicken breasts, cooked and diced
10 corn tortillas, cut in quarters
1 cup shredded Cheddar cheese

Directions:
Preheat oven to 350°F.
In a medium sauce pan, heat broth until simmering.  Add milk and flour to a small bowl and whisk until well blended. Gradually add the milk and flour to the broth and cook over medium heat, stirring constantly, about 3 minutes, until thickened and smooth.  Remove the sauce from the heat and stir in the yogurt (or cream cheese), rotel tomatoes & chiles, cilantro (or parsley), chili powder, oregano and cumin.  Season with salt and pepper.

Heat oil in a large nonstick skillet over medium-high heat.  Add onion, bell pepper and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.

Line the bottom of a shallow 3-quart baking dish with half the tortilla quarters. Top with half the chicken and half the onion mixture. Spoon half of the sauce evenly over the top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce. Top with the Cheddar cheese, Bake until bubbly, and the cheese starts to brown, about to 30 to 40 minutes.

Serves 8

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*WP*
in the title indicates this is part of our "Weight Management Plan". Main Dishes average 300-350 calories. Desserts average 100-150 calories. Someday, I may get around to updating all the recipes to include the Nutritional Information. Don't hold your breath...
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